Eat Right Every Single Time

Like sleep and daily Britney Spears gossip, most of us take eating for granted. Insert food into mouth, chew, and swallow. Game over. But when you consider that 65 percent of American adults are overweight or obese, the game's not even close -- fat wins in a rout.

Why? Because we've become a nation that considers drive-thrus fine dining, that saves money by ordering two pizzas instead of one, that's been snowed into thinking bacon is a diet food, and that builds its food pyramids on top of a "family-size" order of 50 wings.

When we eat -- whether it's at home or on the road, on vacation or at the ballpark -- we forget that we have choices. See, it's a fallacy that easy eating has to mean greasy eating. Truth is, you can learn how to make smart food choices without sacrificing taste or splitting your pants.

I know most people don't have a lot of time to whip up elaborate meals. Part of the reason I wrote The Abs Diet, and why it has quickly helped so many people, is that we all need easy eating, but not in its current form: one fat bomb, hold the pickles.

There's a better way. Just build your home meal plan around the Abs Diet Power 12 foods: Almonds and other nuts; Beans and legumes; Spinach and other green vegetables; Dairy; Instant oatmeal; Eggs; Turkey and other lean meats; Peanut butter; Olive oil; Whole-grain breads and cereals; Extra-protein (whey) powder; and Raspberries and other berries. When you're on the road, follow our directions to healthy eating. It's like an emergency diet kit from FEMA: When nutritional disaster is in the forecast, we'll help you dodge the heavy winds.

ON THE ROAD

If you're one of those guys who consume more meals behind the wheel of a car than you do at the head of the table, we can help you arrive safe and skinny. Here's the best stuff we found when we vetted the restaurant-chain gang and scouted around the generic eateries you'll find in any town.

At the Sandwich ShopSTRATEGY: Opt for whole-wheat bread. Go easy on the cheese, heavy on the vegetables and lean meats (turkey, ham, roast beef).

STRATEGY: Mexican restaurants can be good places to get vegetables, like the pile of grilled onions and peppers that comes with an order of fajitas. Just be careful of extra cheeses and refried beans, which are packed with fat.

STRATEGY: Make a list before you step into the Zone of Certain Temptation. Be specific: Instead of writing "snacks" and buying the entire Dolly Madison collection, write "yogurt" or "sliced almonds." This way, you'll be able to make tactical strikes: Buy only what you need, instead of the crap they're trying to palm off on you. (For more grocery-cart must-haves, go to Abs Diet Challenge.)

Produce

WORK THE GREENS Green vegetables and berries form a crucial part of the Abs Diet. Most produce is just as nutritious frozen as it is fresh, so be judicious. If you rarely use vegetables, buy frozen. If you burn through greens like Ernie Els, stick with fresh.

Top of the list:

Mixed-green salad blendBest buy: The more colors, the more antioxidants. Look for one with red radicchio, pale green endive, and dark green spinach.

YOUR MUSCLE MAKER: The Abs Diet is partial to turkey, but that doesn't mean other meats are off-limits. The key is getting the most lean protein for the least amount of saturated fat. Turkey does the job exceptionally well--but only if you buy breast meat. Mixed ground turkey can contain as much saturated fat as beef.

Top of the list:

Fresh turkey or chicken cutletsBest buy: Check the label for sodium; some raw meats are plumped with a salt solution you don't need.

Best buy: Sargento Reduced Fat Shredded Cheese. Why grate your own? These melt evenly, unlike most other low-fat cheeses. And when you're in the health-food store or GNC, pick up this great muscle-boosting, fat-cutting by-product of the dairy industry . . .

Whey protein

Best buy: Look for protein powder that also includes casein, another dairy-based muscle builder.

Canned Foods

WHAT'S IN STORAGE Canned foods are guy foods: They last forever. Just watch out for sodium, the hypertensive preservative.

Best buy: StarKist Premium Chunk White Albacore Tuna in Water. Water cuts the fat, but the no-draining-needed bag seals the deal.

Peanut butter

Best buy: Crazy Richard's Natural. Peanuts--and just a touch of salt--are its only ingredients.

Olive oil

Best buy: Extra virgin, which means the goods haven't been damaged by mixing with other lesser oils.

Grains and baked goodsTHE INCREDIBLE BULK: Fiber is crucial to weight loss, and the best place to find it is in whole-grain baked goods. If the first ingredient listed isn't "whole grain" or "whole wheat," keep looking.

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